Stretching: yes, no and when not to!
With the Auckland Marathon run events coming up, a common issue we're seeing in the clinic lately is calf tightness in runners (though this applies to all muscle tightness).
The first instinct for many people is to stretch, stretch, and stretch again. While this may seem logical—"it feels tight, so I should stretch it"—this might feel good in the short term, but for some people, it doesn’t always provide long-lasting relief.
What Does the Research Say About Stretching?
Now you can easily get lost down a rabbit hole of advice around stretching... many differing views, opinions, and conflicting research. So let's keep it very simple: there are several types of stretching—static and dynamic being the most commonly used.
Static stretching involves holding a stretch for a period of time, while dynamic stretching includes movement through a range of motion.
Both can be beneficial for increasing range of motion (ROM) and improving flexibility, but they need to be applied in the right setting and focused on what you are trying to achieve.
Static stretching is great for maintenance and making gains in range, while dynamic stretching is more suited for pre-exercise, where you are trying to replicate the sports movements you will be performing in your warm-up routine.
However, consistency is key—studies show that to see long-term changes in flexibility, stretching needs to be practiced regularly over weeks to months. Early improvements are often due to neurological adaptations (increased stretch tolerance), but true structural changes in the muscle take more time, so keep it consistent and get into a routine that works for you.
Top tips:
Your best bang for your buck with static stretches: 2 holds for 30 seconds. Simple.
Dynamic: use your activity/sport specific movements in your warm up.
What if stretching isn’t solving the problem?
Muscles typically become tight for a reason. Some common causes include:
Prolonged sitting at work
Compensating for weaker or "lazy" muscles
Tightness in the nerve (the power supply to the muscle)
Muscle weakness
For many runners, we’re noticing a combination of these factors, but the standout issue is muscle weakness.
As your activity levels increase or your training intensity ramps up, your muscles are exposed to more load than they’re used to. This leads to fatigue and—ironically—tightness.
Should you be strengthening instead of stretching?
If stretching and rolling haven’t helped, it may be time to focus on strengthening instead. But here’s a word of caution: the right strengthening exercises can make you feel even stiffer in the 24-48 hours afterward, and they need to be targeted and specific. (We can guide you through this.)
In the long run, strengthening reduces tightness because the muscle becomes more resilient to fatigue and tightness, with the added bonus of increased strength!
If you're unsure of what’s causing your muscle stiffness, or need help tailoring an exercise program, get in touch—we're here to help you get back to doing what you love.
When Should You Avoid Stretching?
While stretching can be beneficial, there are certain situations when it might not be the right choice:
Acute injuries: Stretching an injured muscle (e.g., from a recent strain or sprain) can cause further damage and delay recovery.
Tendon issues: Tendons actually need their stiffness to function efficiently, so if you have a sore or swollen tendon, stretching only adds to the problem!
Joint instability: For those with hypermobility or joint instability, stretching can worsen the problem. Strengthening exercises may be better suited to support and stabilize the joint.
Overuse injuries: If muscle tightness stems from overuse or fatigue, stretching may not address the root cause. Strengthening and rest might be more effective.
Before high-performance activities: Static stretching right before a high-intensity workout can reduce muscle power and performance. Dynamic stretching or a more active warm-up is a better alternative.
Nerve-related tightness: If muscle tightness is due to a tight nerve (such as sciatic nerve irritation), stretching alone may not be effective and can sometimes worsen symptoms.
So, What Should You Do?
If stretching alone isn’t providing the relief you’re looking for, it may be time to reassess your approach. Consider incorporating strengthening exercises into your routine, or if you're unsure what’s causing your tightness, get in touch. We can help identify the root cause and develop a program tailored to your needs.
Plan B:
You can also always use a foam roller or scheduling a sports massage - here's who we use :)
